Healthy You, Healthy Skin
Split nails, strawlike hair, and dry, lackluster skin? Could be a vitamin deficiency. The big beauty player appears to be antioxidants, which are free radical scavengers. "High-energy molecules called free radicals, which are ever present in the atmosphere, cause major damage to our skin cells and the DNA within the cells," explains David Bank, a dermatologist in Mt.
Kisco, New York. "Antioxidants act like shock absorbers, taking the hit themselves and protecting your skin." The following slides reveal which foods you should eat to get your dose of antioxidants and other skin-boosting nutrients.
Vitamin C
Found In: Green vegetables, citrus fruits, strawberries, black currants, blackberries,cherries, grapes
Benefit: Powerful antioxidant; protects skin from sun damage
Vitamin E
Found In: Wheat germ and sunflower oils, sunflower seeds, sweet potato, avocado, pear,
spinach
Benefit: Another potent antioxidant to protect skin from sun damage and provide smooth skin
texture
Omega-3 fatty acids
Found In: Salmon, tuna, walnuts, olive oil, flaxseed oil, coldwater fish, nuts Benefits: Combats skin inflammation
Zinc
Found In: Garbanzo and kidney beans, oysters, sardines, beef, liver, lamb, pork Benefits: Supports cell repair and renewal; good for acneic skin
Selenium
Found In: Brazil nuts, cashews, walnuts, tuna, sole, rice, wheat
Benefits: Protects skin from sun damage
Biotin
Found In: Egg yolks, peanuts, peanut butter, hazelnuts, and sesame seeds
Benefits: Promotes strong hair and nails Coenzyme Q10
Found In: Fish oils, nuts, fish, meat Benefits: Antioxidant Vitamin A
Found In: leafy green vegetables, orange or yellow vegetables (sweet potato, carrot, cantaloupe, squash)
Benefit: Promotes skin cell renewal; prevents acne and plugged hair follicles Vitamin B Complex Found in: Whole grains, nuts, meat, potatoes,bananas, prunes
Benefit: Important to overall skin health
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